What Happens to Your Body When You Start Lifting Weights After 50
The primary goal, says Gabrielle Lyon, D.O., founder of the Institute for Muscle-Centric Medicine and author of Forever Strong: A New, Science-Based Strategy for Aging Well, is longevity. 'If you want to be fit at 80, you must train with intention in your 50s,' says Dr. Lyon. 'The stronger you are now, the more resilient you'll be later.'
That said, before you jump into the weight room—or start any new fitness program—you should always talk to your doctor, especially if you have any medical conditions like osteoporosis that might require movement modifications.
Meet the experts: Debra Atkinson, C.S.C.S., is the founder at Flipping 50. Gabrielle Lyon, D.O., is the founder of the Institute for Muscle-Centric Medicine and author of Forever Strong: A New, Science-Based Strategy for Aging Well. Pooja Gidwani, M.D., is a board-certified internist and longevity and performance specialist in California.
Here's how lifting after 50 can help you hold on to (or build new!) strength—and so much more.
1. It prevents age-related muscle loss.
After age 30, you naturally start to lose muscle mass at a rate of three to five percent per decade—a decline that accelerates after 60. This age-related loss of muscle strength and function is known as sarcopenia, and 'it's one of the biggest predictors of functional decline in older adults,' says Dr. Lyon.
But that decline can be counteracted, and muscle strength and function can be improved, with strength training, even in older adults, according to a 2022 study published in the journal Age and Aging. 'Resistance training creates micro-tears in muscle fibers, which then repair and rebuild stronger,' explains Pooja Gidwani, M.D., a board-certified internist and longevity and performance specialist in California. 'In older adults, the response is blunted compared to younger individuals, but it's still very much active.'
2. It protects and strengthens your bones.
Bone density also decreases as you age—especially for postmenopausal women, who can lose up to 20 percent of their bone mass in the five to seven years after menopause due to declining estrogen levels. 'After menopause, estrogen levels drop and osteoclast activity (bone breakdown) tends to outpace osteoblast—or bone-building cell—activity,' says Dr. Gidwani.
But weightlifting puts mechanical stress on bones, which triggers osteoblast activity. 'It's one of the few natural ways to stimulate bone density without medication,' she adds. 'I often describe it this way to patients: your muscles tug on your bones, and your bones respond by becoming stronger.'
3. It helps your brain function better.
Lifting weights may also offer serious brain benefits, including functional brain changes and increased cognitive function in adults, including older adults, according to a systematic review in Frontiers in Psychology. It also may boost levels of brain-derived neurotrophic factor (BDNF), and reduce depression symptoms in older adults, a 2023 systematic review and meta-analysis in Geriatric Nursing determined. The study authors note that BDNF is important for maintaining brain function and reducing the risk of age-related diseases.
'For older adults, this is especially important,' says Dr. Lyon. 'Strength training can even reduce the risk of dementia, and improve mood by supporting better sleep and reducing symptoms of anxiety and depression. It's one of the most powerful tools we have to support both mental sharpness and emotional resilience.'
4. It can improve your metabolic health.
Muscle is one of the most metabolically active tissues in your body: It helps regulate blood sugar, improves insulin sensitivity, and burns calories. 'As women age and estrogen declines, there's a natural shift toward increased fat storage, particularly around the midsection, and insulin resistance,' explains Dr. Gidwani. Insulin resistance is linked to weight gain, type 2 diabetes, and an increased risk of heart disease, stroke, and certain types of cancer.
"Strength training is a potent antidote,' Dr. Gidwani says. 'It helps preserve and even build muscle mass, which supports a healthier metabolism, better blood sugar control, and lower inflammation. I often say that muscle is your metabolic engine. You want to keep that engine running strong."
In a 2024 systematic review and meta-analysis published in the Journal of Sport and Health Science, resistance training improved body fat, metabolic risk, and inflammation in postmenopausal and older females.
5. It enhances balance and coordination.
Falls are the leading cause of injury-related death in adults over 65, according to the Centers for Disease Control and Prevention. 'Strength training helps improve balance and coordination by targeting the muscles and systems that keep us stable, like your core, legs, and the muscles around your hips and ankles,' says Dr. Lyon. 'Lifting weights also trains something called proprioception, which is your body's awareness of where it is in space. That means you're not just getting stronger, you're also improving your body's communication with the brain; over time, this leads to better coordination, quicker reactions, and a reduced risk of falls.'
Older adults who followed a combined balance and resistance training program over 12 weeks significantly improved their sit-to-stand muscle power (a real-world measure of lower-limb muscle strength and power often used to assess mobility), functional mobility, and dynamic balance in a small 2025 study published in Gait & Posture—which would correlate with a 48 percent reduced risk of falls.
How to Start Weightlifting After 50
You don't need to join a gym and start hoisting heavy barbells to reap the benefits of weight lifting. The below tips can help you ease into a sustainable routine. That said, working with a certified trainer or physical therapist who understands age-related needs will ensure you're moving safely and efficiently. And don't forget to get the all-clear from your doctor before getting started.
1. Start with two days a week.
Just two sessions a week is enough to treat sarcopenia, according to the Age and Aging study. You can work your way up to more, but keep in mind that 'decreased estrogen means ligaments and tendons are less resilient,' says Atkinson. 'A longer warm-up and cool-down will reduce injuries, and you may benefit from more recovery between sessions (think: Monday and Thursday versus Monday and Wednesday).'
2. Incorporate functional movements.
'Lifting weights is all about staying capable,' says Dr. Lyon. 'Muscle isn't just for strength. It also supports mobility and stability.' Focus on total-body workouts that target all major muscle groups, and exercises that mimic daily activities—like getting up from a chair or carrying groceries—can help you maintain independence as you age.
3. Prioritize form over weight.
Atkinson recommends one to two sets of 15 to 20 repetitions for each move you do. 'The neural connection is responsible for the greatest gains in the first six to eight (and potentially 10 to 12) weeks and it can't be rushed by heavier weights,' she explains. Take your time, and focus on good technique to build a strong foundation.
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